15 Tips to Boost Good Cholesterol

Sharon Moore July 26, 2013

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HDL cholesterol, also known as the good cholesterol, helps prevent the accumulation of plaque or the fatty deposits in your arteries. Research suggests that a five-point drop in good cholesterol levels could result to 25 per cent increase in the risk of heart disease. This is why boosting your good cholesterol is a very important step in boosting your overall heart health.

Tips to boost good cholesterol

Start your day right with whole grains.

Whole grains like oatmeal, wheat bread and barley in the morning have benefits that last all day long. Whole grains are rich in fibre and complex carbohydrates that make you feel fuller longer and help reduce your bad cholesterol levels.

Drink orange juice.

A British study found that drinking three cups of orange juice per day increased the good cholesterol levels of the participants by 21 per cent over three weeks.

Keep sweating.

Exercise plays a big role in keeping your cardiovascular system strong and healthy. Give yourself at least 30 minutes of moderate to vigorous physical activity in a day to lower your cholesterol levels. If you can’t do it for 30 minutes straight, break it up into 10-minute increments. You don’t need a gym to exercise. There are fun physical activities that you can try like swimming, gardening, and dancing.

Walk it.

Go for a good walk with your pet or better yet, with your loved one. Numerous studies have shown that aerobic or cardiovascular exercise such as walking lowers the risk of stroke and heart disease, and helps keep weight gain at bay.

Shed some pounds.

Losing weight is a win-win situation. It doesn’t just make you look nicer but also makes you healthier. Obesity increases the risk of high blood pressure, high cholesterol, and type 2 diabetes. Losing weight, especially belly fat, can reduce bad cholesterol and raise good cholesterol.

Keep track of your food intake.

Most people eat more than the recommended amount of food. This does not only to weight gain but also contribute to high cholesterol. Here’s a simple trick to ensure that you’re getting just the right portion of food: use your hand. One serving of meat or fish is about the size of your palm. One serving of fresh fruit or vegetable is about the size of your fist, and one serving of cooked vegetables, rice or pasta should fit in your cupped hand.

Eat wisely.

If you’re eating healthy at home, don’t blow it up by eating unhealthy meals whenever you go out. Fast foods are often oversized and loaded with saturated fats, calories, sugars, and harmful compounds. So keep track of your food portion and choose meals that are not deep-fried.

Check the labels.

Make it a habit to read the food label when buying processed products from the grocery. The food which says ‘0 cholesterol’ may still lift your cholesterol levels. Saturated fat is the hidden trap to look for.

Get your 5-a-day.

See to it that you are getting 5-7 portions of fresh fruits and vegetables per day. The antioxidants, vitamins and minerals present in these foods help lower down bad cholesterol and increase the good one.

Get fishy.

A healthy, heart-friendly diet is one which includes fish in the menu twice a week. Fatty fish like salmon, halibut and tuna are rich in omega-3 fatty acids that are known to promote heart and brain health. According to the University of Maryland Medical Centre, plenty of clinical studies suggest that diets rich in omega-3 are linked to lower cholesterol. Other sources of these good fats are walnuts (this nut has alpha linolenic acid or ANA, which converts to omega-3s in the body), enriched eggs, soybeans, flaxseed, and canola oil.

Go nuts.

A handful of nuts a day could keep the cardiologist away. Nuts are high in monounsaturated fats which lower bad cholesterol and boost good cholesterol. However, nuts are high in calories and fats so just eat a handful. Also, avoid those that are coated with sugar.

Dip your bread in olive oil.

Fats are needed by our body but make sure you’re choosing the good fats like the ones present in canola, safflower and olive oil. Try to avoid saturated fats like those found in butter and palm oil as they may contribute to higher cholesterol.

Don’t stress yourself too much.

Chronic stress is a risk factor for heart disease. When you’re under stress, your blood pressure is high, adding to the risk of atherosclerosis which results from the build-up of cholesterol in the arteries. Try meditation, yoga, acupuncture, and biofeedback to reduce your stress levels, and make sure you’re getting enough sleep each night.

Quit smoking.

Kicking this unhealthy habit makes it easier for your body to produce good cholesterol. Smoking is also a major risk factor for heart attack, stroke and heart disease.

Heed your doctor’s advice.

Managing cholesterol is a life-long process. Seeing your GP regularly is necessary to keep track of your cholesterol levels.

Can you suggest other natural ways to boost good cholesterol? Post your comment below.